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1.6.15

5
Jan

1.6.15

Warm-up

10 Burpees

10 Scap Pullups

10 Arm Circles

10 Wall Squats

10 Banded Pull aparts

10 Figure 8’s w/ PVC

Mobility

Lats

Strength/Skill

3 Sets of 5-8 Strict Pull-ups + ME Kipping immediately following

* You must be able to stay on the bar between your strict and your kipping!

**If you cannot do 5-8 Strict Pull-ups then us a band for both the strict and the kipping. Please set aside your ego… just because we are using a band doesn’t mean you are incapable.  Simply we are finding a baseline that we can use later.

METCON

AMRAP in 4 min:

6 Hang Power Clean (115/75)

6 HR Push-ups

Rest 2 min

AMRAP in 2 min:

Russian KB Swings (70/53)

Rest 2 min

AMRAP in 4 min:

3 Hang SQUAT Snatch (115/75)

15 AB Mat Situps

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